Name: Playbook - Pierre Vuala - BB:W1: Full body
Uploaded: 2022-07-07T12:31:43.309Z
Duration: 45 min
Description: BB:W1: Full body

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
- Uses assisted machine if need be

Chin ups

- One complete rep is a row on each side 
- Make sure the hips don’t rock back-and-forth and always keep the abs engaged

Renegade row

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Make sure always to keep abs activated, never curving the back, using the power of your hips to thrust the dumbbell into a shoulder press.
Start off with a reasonable weight and gradually increase each set.

Dumbbell snatches

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

DB lateral lunge

Side V up

Upper body and Lower body come up and down at the same time.

V ups

V up combo

BB:W1: Full body

BB:W1: Active Rest

BB:W1: Chest & Back

Julien

Hey,  question: can i cut down in two the 15rep excercices? I want to put heavy weights but cannot do 15rep most of the times (knowing that i am trying to gain weight)

Alec

BB:W1: Legs & Abs

Great workout little different than the four sets of 12 I’ve been doing.

Shanw

BB:W1: Shoulders & Arms

BB:W2: Abs & Conditioning

I was a little confused about the bench press. Was that truly in times? And not reps?

Pierre R.

BB:W2: Anterior

BB:W2: Conditioning & Abs

BB:W2: Posterior

BB:W3: Chest

Pierre

BB:W3: Shoulders

BB:W3:Back

Evan

Rally good workout. Catching up since I’ve been on vacation.

BB:W1: Full body

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